Saturday August 31, 2013

"HOTSHOTS 19" Memorial WOD

6 Rounds
30 Air Squats
19 Power Cleans (80#/135#)
7 Pullups (Strict)
400M Run

Friday August 30, 2013

150 Kettlebell Swings
200M Run (every time you stop swinging the KB)

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Friday, April 15, 2011

Thursday August 29, 2013

REST DAY

Wednesday August 28, 2013

2 Rounds
400M Run
40 Walking Lunges
25 Knees to Elbows
25 Pushups (Hand Release)
25 Burpees

Tuesday August 27, 2013

7 Rounds
200M Run
10 Power Cleans (80#/135#)
10 Burpees

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Monday April 23, 2012

Monday August 26, 2013

REST DAY

Sunday August 25, 2013

2 Rounds
75 Double Unders
200M KB Farmer Carry (35#X2/53#X2)
25 Kettlebell Swings (35#/53#)
25 OH Walking Lunges (25#/45#)

Saturday August 24, 2013

21-15-9
Thrusters (60#/95#)
Burpees

*May use dumbbells if this is all you have. (25#x2/45#x2)

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Saturday June 09, 2012

Friday August 23, 2013

REST DAY

Thursday August 22, 2013

800M Run
Then,
10 Rounds
10 Ring Dips
10 Air Squats
Then,
800M Run

Wednesday August 21, 2013

"Donny"

21-15-9-9-15-21
Deadlifts (225/135#)
Burpees

Tuesday August 20, 2013

REST DAY

Monday August 19, 2013

5 Rounds
400M Run
15 Wallballs (12#@9'/20#@10')
15 Box Jumps (20"/24")

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Tuesday September 27, 2011

Sunday August 18, 2013

Active Rest Day
or
Make up Day

Saturday August 17, 2013

REST DAY

Friday August 16, 2013

10-9-8-7-6-5-4-3-2-1
Clean and Jerk (80#/135#)
Pullups

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Sunday August 26, 2012

Thursday August 15, 2013

10 Rounds
15 Pushups (Chest 2 Ground)
60M Sprint
and Rest 1 Minute

Post times for each round or fastest and slowest time.

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Saturday June 16, 2012

Wednesday August 14, 2013

REST DAY

Tuesday August 13, 2013

25 Lunges
20 Pullups
50 Box Jumps (16"/20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells (44#/70#)
30 Situps
20 Hang squat cleans (20#/35# Dumbells)
25 Good mornings (30#/45#)
30 Wallballs (12#/20#)
3 Rope Climbs (10') or 10 Towel Pullups

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Monday August 27, 2012

Monday August 12, 2013

5 Rounds
21 SDHP (60#/95#)
7 Ring Dips

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Wednesday June 13, 2012

Sunday August 11, 2013

REST DAY

Saturday August 10, 2013

10 Rounds
7 Burpees
7 Knees to Elbows

Friday August 09, 2013

2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)

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Friday May 11, 2012

Thursday August 08, 2013

REST DAY

Wednesday August 07, 2013

10 Rounds
5 Pullups
10 Pushups (Hand Release)
15 Situps

Tuesday August 06, 2013

Tabata This

Tabata Row (Calories)
Rest 1 Minute
Tabata Squat
Rest 1 Minute
Tabata Pullup
Rest 1 Minute
Tabata Pushup
Rest 1 Minute
Tabata Situp

Tabata consists of 8 Rounds of 20 seconds work with 10 seconds of rest.
Example: Row 20 Seconds, rest 10 seconds, Row 20 seconds, rest 10 seconds.... ect.
This is a running clock and each exercise will take 4 minutes each to finish.
Keep tract of reps for each 20 seconds. Score is the lowest reps in a 20 second period for each exercise.
Example:
Row = 8,9,9,9,7,7,6,4
Squat = 20,20,18,18,18,14,13,11
Pullup = 9,9,8,7,6,6,5,6
Pushup = 10,8,9,6,9,8,8,7
Situp = 11,11,12,11,10,10,9,10
The score would be:
Row = 4, Squat = 11, Pullup = 5, Pushup = 6, Situp = 9 - Total = 35

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Sunday, January 22, 2012

Monday August 05, 2013

REST DAY

Sunday August 04, 2013

3 Rounds
15 Squat Cleans (60/95#)
20 Toes-to-bar
800m Run

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Thursday, August 02, 2012

Saturday August 03, 2013

10 Rounds
10 Wallballs (12#@9'/20#@10')
10 Pushups (Hand Release)

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Tuesday March 08, 2011

Friday August 02, 2013

REST DAY

Thursday August 01, 2013

30 Situps
30 Deadlifts (135/225#)
30 Double Unders
30 Overhead Squats (60/95#)
30 Pullups

*May sub front squats for overhead squats - increase wt. to 75/115#

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Tuesday July 24, 2012